Garlic Scallops
Although frozen scallops are available all year round, plump and juicy fresh ones are a real seasonal treat in March.
- Preparation time: 5 mins
- Cook time: 10 mins
- Serves: 2
Nutrition per serving: 241 kcal, 39g protein, 14g carbs, 3g fat, 5g fibre
Contains fish
Ingredients
- 1 red pepper, thinly sliced
- 1 yellow pepper, thinly sliced
- 160g mangetout
- 4 spring onions, sliced
- 3 tbsp hot stock
- 160g baby spinach leaves
- 1 clove garlic
- 1 tsp chopped ginger
- 300g scallops (if frozen, defrost prior to cooking)
- 2 tsp reduced-salt soy sauce
- 1 tbsp chopped fresh chives
Method
- Stir-fry the peppers, mangetout and spring onions in 2 tbsp of the stock over medium heat in a non-stick frying pan or wok, until just tender but still with a bit of crunch. Add the spinach and stir briskly until it’s wilted.
- Meanwhile, cook the garlic and ginger with the rest of the stock in a second large, non-stick wok or frying pan over a high heat for 1 min.
- Tip in the scallops and cook quickly, turning occasionally, until all the liquid has evaporated and the scallops are golden. (Unless they are very large, they only need 2-3 mins; any longer and they’ll become tough.)
Serve the scallops on a bed of the vegetables, drizzled with the soy sauce and garnished with the chives.